Day 1 - The aim of Day 1 is to get through this as quick as possible: make a note of time
Sumo Deadlift Hi-Pull 21-18-15-12-9-6-3
Floor Wiper 3-6-9-12-15-18-21
First round looks like: 21x SDLHP + 3x FW
Second round looks like: 18x SDLHP + 6x FW
Atomic Sit up +
Ring Dip
8-7-6-5-4-3-2-1 reps of each
Then (immediately, clock is still running) 50x Get-ups @ 16kg KB/DB/SB
Day 2
Incline Dumbbell Bench Press @ +
Goblet Squat @ +
Pull-up +
Box Jump @ +
Deadlift @ ½ Body Weight
8-7-6-5-4-3-2-1 reps of each
Clean & Jerk 3RM
Snatch 3RM
Overhead Squat 3RM
Bench Press 3RM
Deadlift 3RM
1 minute plank holds
5 ring Superman’s
3 rounds
Day 3
Big (BAD) Five “55”
55x Dumbbell Bench Press @ 40kg +
55x Front Squat @ 40kg +
55x Ring Body Rows +
55x Box Jump +
55x Deadlift @ 40kg
KB/DB Snatch Breathing Ladder
One Snatch with the right arm + One Snatch with the left arm, then breathe twice
Two Snatches with the right arm + Two Snatches with the left arm, then breathe four times
Three Snatches with the right arm + Three Snatches with the left arm, then breathe six times
ETC
Continue until oxygen becomes an issue or the KB handles so slippery with sweat or blood that you have to quit
Day 4
Bench press 1RM, then
3x 5 @ Body weight (3-minute rest between sets)
5x Clean +
10x Pushups on rings, feet on box +
15X Goblet (or Sandbag Heavy) Squats
Five rounds
3
10 Military Press: @ 2x 25kg DB+
10 One Arm Dumbbell rows
3 Rounds
Day 5
3x Pull-up + 6x Dumbbell Incline Bench press + 8x Barbell Squat every minute for 12 minutes
Sandbag/KB Goblet Squat 20 10 5 15
Ring Dips 5 10 15 10
SDLHP 15 5 10 20
HSLR 10 15 20 5
First round looks like: 20x Squat + 5x Ring Dips + 15x Sumo Deadlift Hi-Pull + 10x Hanging Straight Leg Raise
(HSLR = Hanging Straight Leg Raise, like Knee To Elbow but harder)
Day 6
10x Barbell Deadlift + 5x Barbell Push Press (Same Weight as BB Deadlift)
Max number of rounds in 10 minutes (only complete rounds are counted)
1 x 5 Power Clean @ 50% 1RM + 1 x 8 ring dip
1 x 3 Power Clean @ 60% 1RM + 1 x 7 ring dip
1 x 3 Power Clean @ 70% 1RM + 1 x 6 ring dip
3 x 3 Power Clean @ 80% 1RM + 3 x 5 ring dip
2 x 2 Power Clean @ 90% 1RM + 2 x 3 ring dip
6 Bent over Row +
6 Close-Grip Pronated Pull-ups, +
6 Incline Dumbbell Press
3 Rounds
10 Atomic sit ups +
4 Ring Supermans (feet elevated to same height as ring)
5 rounds
2 comments:
Day 1 Started 6:20am – Finished 7:20am – Exactly an hour with 100 Get Ups – I had a 5 minute break in between the squat routine and the get ups because my son wanted me to put in a DVD and I lost another 4-5 minutes setting up the squat bar after the hi pulls.
The program on day 1 is hard core but achievable – the high rep floor wipers were the most difficult. I haven’t sweated so much in a strength training practice before.
I almost gave up after the 50 get ups but the intention to do 100 was strong so I persisted.
I had a really strange reaction at the end of training where I couldn't stop laughing when I realised that I completed the session in exactly 1 hour
awsome damon, i did day 2, not as hard as day 1 but very challenging! i lightened the weight in the power movement 3 rep max stuff, i needed to! to work around my back, i have the big bad 55 on friday morning! cant wait! LETS GET IT ON!!!!!!!!
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